Runners corner: Summertime running options for the winter weary

Friday

Jun 28, 2013 at 12:01 AMJun 28, 2013 at 6:14 PM

It’s officially here — summer! For runners in New England, it’s a great time of year.

The winter of 2012-13 was particularly brutal for running, and I couldn’t have been happier that I had skiing to distract me. But, there is no amount of skiing that can improve running like — well, running. From June through October, in all likelihood, snowdrifts will not force you onto the treadmill, so it’s time to get outdoors.

Tom Licciardello/Wicked Local Sports

It’s officially here — summer! For runners in New England, it’s a great time of year.

The winter of 2012-13 was particularly brutal for running, and I couldn’t have been happier that I had skiing to distract me. But, there is no amount of skiing that can improve running like — well, running. From June through October, in all likelihood, snowdrifts will not force you onto the treadmill, so it’s time to get outdoors.

But with each season, there are positives and negatives. Here are some of the great things I love about running under the summer sun.

Get off the road

This is the time of the year to go take a run in the woods. There are miles of trails to explore, and there are lots of good reasons to find those off road adventures.

First, it’s a change of pace. Running the same loops through the same neighborhoods is, quite frankly, boring. In my hometown of North Andover, we are fortunate to have miles of trails, many of which border our beautiful Lake Cochichewick.

Trails take me from the shoreline to grassy hillsides with spectacular views and the occasional sighting of a deer, fox or possibly even a coyote.

Sure, the climb up “Half-mile Hill” is grueling, but I know the view at the top is worth the effort. I’ve run it hundreds of times, and still haven’t tired of it, and the views will change with the seasons, when leaves are just beginning to unfurl in the spring to October when the vista is ablaze with the colors of fall.

Then, there is the footing. Sure, you have to be careful of the roots that will occasionally try to trip you up, but the dirt trails are forgivingly soft compared to the asphalt we typically pound. And the uneven surface does a great job of strengthening those many balancing muscles within your foot.

On the other hand, there might be poison ivy, ticks, deer flies and mosquitoes. So there’s some preventive steps needed before leaving the civilized roadways. There are many insect repellents available, but look carefully to see if they are effective for ticks, as well as the standard pests. Know what poison ivy looks like, but that may not keep you itch-free.

The best preventive technique is a post-run wipe down of exposed skin — arms and legs — with rubbing alcohol. The irritant in poison ivy is oil that can be effectively removed with an alcohol-based wipe.

Get on a bike

Too much of a good thing isn’t great, and that’s true about the summer heat.

There are those days when it’s just too warm to run. If you can’t get out before sunrise, or if it’s too hot even then, get on your bike. Not only is cycling one of the best methods of cross training, there is always a nice breeze when you ride. Not only can you get a nice long ride in on a warm day, but there is no pounding on the knees, which means you’ll be all set for a run the next day.

But heading out for a ride isn’t as simple as heading out for a run. Proper gear is critical for getting the most out of the cross training experience.

An improperly sized bike can take the fun out of a ride, even more quickly than riding without padded riding shorts. Riding in the rain isn’t a lot of fun, and care must be taken in choosing riding routes to avoid traffic.

Take your clothes off

OK, not all of them, but doffing the Sporthills, Underarmor and the cold gear nylon jacket is a relief.

For the summer, just as the winter, the running industry has developed seasonal gear to make dealing with warm weather easier.

Gone are the days of sweltering with cotton shorts and T-shirts. The evolution of lightweight breathable running gear is comfortable, and for those who are interested in such things very fashionable.

Wearing less won’t solve all of the heat-related problems that we runners face is the summer. Hydration is even more important as we can deplete our electrolytes as we sweat.

Years ago, the solution was to hope to find a hose along the route where you might sneak a quick sip, or plan the run to include a trip past a local baseball field that might have a water bubbler — now known as water fountain. Now, we have numerous options for hydration systems to carry our own supply of designer fluid replacement drinks.

The sun could do more than deplete hydration. Runners should pay attention to the damage that could happen with excessive exposure to the sun. Sunscreen is a must. There are sport-specific sunscreens that provide adequate protection, and are formulated to not irritate eyes when the sweat begins to pour down your face.

Jump in a lake

For a lot of runners, going for a swim is simply not on the radar. It’s just another great cross-training option, but I often hear: “I’m not a swimmer.”

Well, I used to say that, too. Having taken the challenge to gain a new skill, I can now say that I’m an adequate enough swimmer to have become a tri-athlete. I will also confess that I’m not a very fast swimmer, but that’s OK. The point is that with a bit of training, swimming can become an additional summertime outlet.

The good news is that there are numerous options to gain those swimming skills. The local YMCA is a great place to investigate, and there are numerous triathlon coaches willing to teach beginners.

The bonus is that if you are a runner you probably know other runners. If you know other runners, you probably know some tri-athletes. If you know some tri-athletes, you will find a very willing buddy to help you become a capable open water swimmer.

For me, there is one major downside to swimming. You can’t talk to your swimming partners, while swimming. For those of you who know me, you know how difficult it is for me to be with friends, and keep my mouth shut.

Get dirty

Try an obstacle race — Spartan, Warrior Dash, Zombie Run, Ruckus, Superhero Scramble, Color Run, Foam Run, Go Ruck the list goes on. It’s the new phenomenon in running, where running and the time clock are less important than accomplishing the variety of obstacles you must face to get to the finish line.

From sprints that are around three miles to challenges that might last 8, 12 or even 96 hours, there is something for everyone.

Besides the change of pace, I love the team spirit, and the challenge of overcoming fears. I’ve had the chance to compete in numerous obstacle events with my wife and kids, and it’s been a joy to watch them face challenges they never believed they could conquer. It has made each of us more confident in our abilities, and has further solidified the opinion of other family members that we are, indeed, just a bit crazy. That’s a great bonus.

For us New Englanders, summer is a precious time that lasts too few weeks. This is not the time to be indoors on a treadmill. So go for run, explore a trail, ride your two-wheeler, take a dip in a pond or compete in the mud. It won’t be long before the leaves begin to fall, and I start looking for new skis.

Don’t say in November: “I wish I had, I should have, why didn’t I.”

Tom Licciardello is a founding member of the Merrimack Valley Striders. Licciardello has participated in 35 Boston’s and 88 marathons, and this was his first year as a start line coordinator at the Boston Marathon. He has served on the BAA Boston Marathon organizing committee for the last 23 years.